This is the last installment of the understanding strength series that I’m doing. If you have read all of them then thank you and I hope you learned something. If you haven’t read the other ones then it might be a good idea because this post won’t make very much sense otherwise. 

The moment we’ve all been waiting for, I’m going to talk about you being a special snowflake! Well kinda because if we’re being honest you aren’t all that special, and even if you are odds are the basic principles will still work wonders for you. Humans DNA is largely the same across the whole species (duh) there is about 2% of our DNA that actually makes us different from one another, well at least that’s what we think right now. Therefore, it is somewhat difficult for me to tell you that customization is the difference between you squatting 405 pounds and you missing it. If you’re going for a 900 pound squat then sure your program needs to be very personal, but odds are you aren’t attempting weights like that.

Without further ado let’s get personal. There are five areas that we as lifters vary in: MRV, fatigue, development status, exercise selection and technique. 

  1. Your MRV is based on multiple factors as we’ve discussed, but essentially the more fast twitch fibers you have the lower your MRV will be. Understand your body and find your MRV.
  2. Fatigue- The bigger you are the slower you recover. If you are smashing heavy ass weight you’ll need longer to recover than the kid you just benched two plates. Also if you’re super out of shape you will recover slower, so don’t get fat bitches.
  3. Developmental Status- Once again the bigger you are the longer you need to recover. CWS will need longer to recover than me, why? He is near the peak of his strength and will take longer to recover than an intermediate lifter like me. Therefore, his frequency will tend to be lower than mine.
  4. Exercise Selection- If your goal is mass then you will train more in a hypertrophic range. You will also recover faster because your nervous system won’t be taxed by super heavy weight. Along with this you will probably use more machines than a power lifter which once again produces less stress. 
  5. Technique- The better your technique the more frequently you can train. I don’t really know what else to say about this, ummm get good technique?

Alright guys that’s about all I have, this is the least important principle, and you really shouldn’t worry much about it. However, if you want to believe you’re a special snowflake then keep trying to find that magic exercise, and happy hunting.

Until Next Time,

Your Mom Still Thinks You’re Special

Sources:

Israetel, M., & Smith, C. (n.d.). Scientific Principles of Strength Training.

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